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  6. Maple syrup vs. Ham

Maple syrup vs. Ham — In-Depth Nutrition Comparison

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What are the differences between maple syrup and ham?

  • Maple syrup is higher in manganese and vitamin B2, yet ham is higher in vitamin B1, selenium, vitamin B6, phosphorus, vitamin B12, and vitamin B3.
  • Maple syrup's daily need coverage for manganese is 124% more.
  • Maple syrup has 6 times more vitamin B2 than ham. While maple syrup has 1.27mg of vitamin B2, ham has only 0.202mg.
  • The amount of sodium in maple syrup is lower.
  • The glycemic index of ham is lower.

We used Syrups, maple and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Maple syrup vs Ham infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Ham
Ham
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +1175%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +5285.2%
Contains more PotassiumPotassium +35.4%
Contains more IronIron +1245.5%
Contains more CopperCopper +338.9%
Contains more ZincZinc +95.9%
Contains more PhosphorusPhosphorus +9700%
Contains more SeleniumSelenium +3150%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Ham
Ham
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin B2Vitamin B2 +528.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1042.4%
Contains more Vitamin B3Vitamin B3 +4866.7%
Contains more Vitamin B5Vitamin B5 +1019.4%
Contains more Vitamin B6Vitamin B6 +19900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +5218.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Maple syrup Ham DV% diff.
Manganese 2.908mg 0.054mg 124%
Vitamin B2 1.27mg 0.202mg 82%
Vitamin B1 0.066mg 0.754mg 57%
Sodium 12mg 1203mg 52%
Protein 0.04g 20.93g 42%
Selenium 0.6µg 19.5µg 34%
Vitamin B6 0.002mg 0.4mg 31%
Phosphorus 2mg 196mg 28%
Vitamin B12 0µg 0.65µg 27%
Vitamin B3 0.081mg 4.023mg 25%
Carbs 67.04g 1.5g 22%
Cholesterol 0mg 53mg 18%
Iron 0.11mg 1.48mg 17%
Choline 1.6mg 85.1mg 15%
Zinc 1.47mg 2.88mg 13%
Calcium 102mg 8mg 9%
Saturated fat 0.007g 1.81g 8%
Fats 0.06g 5.53g 8%
Copper 0.018mg 0.079mg 7%
Monounsaturated fat 0.011g 2.62g 7%
Vitamin B5 0.036mg 0.403mg 7%
Calories 260kcal 145kcal 6%
Vitamin D 0µg 0.8µg 4%
Vitamin D 0IU 32IU 4%
Polyunsaturated fat 0.017g 0.54g 3%
Vitamin E 0mg 0.25mg 2%
Potassium 212mg 287mg 2%
Magnesium 21mg 14mg 2%
Fructose 0.52g 1%
Folate 0µg 3µg 1%
Net carbs 67.04g 1.5g N/A
Sugar 60.46g 0g N/A
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more CarbsCarbs +4369.3%
Contains more ProteinProtein +52225%
Contains more FatsFats +9116.7%
Contains more WaterWater +108.9%
Contains more OtherOther +829.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +23718.2%
Contains more Poly. FatPolyunsaturated fat +3076.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.